This is a Very Very Late back blast for a workout on my 57th birthday On December 7th, 2019!!! Now that my 57 and 1/2 birthday occurred yesterday I realized – whoops – I never did this. DISCLAIMER PRAYER COP The Warmup The Motivator from 7 Through the Tunnel IC
Tag: Moneypenny
Block Pyramid Work
8 Pax showed up on a nice 60 degree warm morning. DISCLAIMER PRAYER COP Jog to end of parking lot and back. SSH x30 TTT x15 Merkins x10 THE THANG 20 curls 40 rows 60 overhead press 80 block squats 100 LBCs 100 LBCs 80 block squats 60 overhead press
20 Lap Challenge
50 degrees – 10 pax DISCLAIMER PRAYER COP 2 easy laps – then stretch on your own for 3 min THE THANG 4 Laps at race pace / 2 laps at recovery pace 2 laps at race pace / 1 lap at recovery pace x 2 1 lap at race
Whiplash had sore legs
11 PAX came out on a warm 51 degree clear morning. DISCLAIMER PRAYER COP Motivators from 8 TTT IC X 10 Imperial Walkers IC x20 Hillbilly Walkers IC x10 THE THANG Mosey to the bottom of the big hill. You know, the big one. 10 Monkey Humpers. Mosey to the
45 degrees. A light sprinkle. Perfect conditions for a workout DISCLAIMER PRAYER COP Motivator from 10 LBAC (IC) forward 20 reverse 20 THE THANG WOD 1 – 15 minute EMOM MIN 1 block swings-20 min 2 Merkins-15 min 3 burpees-10 R&R x 5 Mosey to skate park for WOD 2
Work + Mosey
9 pax put in work in the perfect 42 degree 0515 gloom at The Range this morning. YHC’s goal was 2 miles of run/mosey amidst the fun stuff. That’s what happened. DISCLAIMER PRAYER COP SSH x 20IC HWs x 20IC IWs x 20IC Mountain Climbers x 20IC Plank Jacks x
And 1
Dandy, dry morning for 10 pax to log some miles on the track. Work was done. Somewhere between 4-5.75 miles logged. DISCLAIMER COP Ponzi lap (Ponzi never showed) Dynamic stretching from goal line High knees to 20 and back Butt kickers to 20 and back Karaoke to 40 and back
Bear Crawls and Simple Dora
8 PAX gathered at the new 5:15 a.m. time at the Range with 32 degree temps and perfect conditions. DISCLAIMER PRAYER COP Motivators from 7 WMH 10 count each side THE THANG Pax moseyed to the bottom of the steep hill leading to the bullpen behind the old gym. A
40 Practices
11 Pax showed up on a balmy Ash Wednesday for the first Range Q at 5:15 instead of the old 5:30 start time. DISCLAIMER PRAYER COP WarmUp 40 SSH (20 IC) 39 Imperial Walkers (19 IC + 1) 38 LBA Circles (19 IC F & B) 37 Slow Squat (18
A Mobile Game of Cards
7 PAX braved the 25 degree weather to put in some hard work on a chilly Friday morning. DISCLAIMER PRAYER COP Motivators from 7 Imperial Walkers IC X20 TTT IC x11 SSH IC X20 THE THANG PAX moseyed to the bottom of the Range parking lot for a mobile game